This week we will begin to transition our strength programming to the Front Squat and the Snatch.  We will re-test our 1RM Front Squat on Monday and Snatch later in the week.  Next week, we will begin a 5×3 Front Squat progression. It’s still pretty hot, so I will keep on the work/rest conditioning pieces.  Unless I don’t.  Drink water and eat right. Workout of the Day Strength/Skill Front Squat Build to a heavy single in 20 minutes. 7 Rounds Each Round is 2 minutes Row 20/15 Calories Ab-Situps in the remaining time.  There is no rest between sets.  Score is number of sit ups.Read more

CrossFit at 9, then we will talk about CrossFit at 10, and exercise again at 11. Workout of the Day 6 RFT 5 Bar Muscle Ups 5 Shoulder to Overheads 185/115 30 Air SquatsRead more

Ok, it’s been hot, so we have been pretty nice.  We did some heavy lifting, some work/rest, some gymnastics.  Now we get hot and sweaty. We are holding competitive training seminar at 10am on Saturday.  As we grow as gym, many of you are getting better and more capable. If you have any interest in being better at CrossFit, I want to share my insights with you.  I spent 6 years competing in CrossFit, and came close to the highest levels of the sport.  I got to compete against some of the best CrossFit had to offer as the sport grew from backyards to stadiums.  I had the honor in competing in both backyards and stadiums – I was never the best, the fastest, or the strongest. I was probably the most mentally and physically prepared.  It’s not easy being the oldest, fattest whitest guy on the floor, but I...Read more

We are not originally from California. We are not originally FROM California but we do consider it home. We have no biological family in California. We have a GIANT extended family in California. So when our extended families meet up…on a deployment nowhere near California, we have to let everyone know. Jonathan coached running for a bit, years ago, at CrossFit Oakdale. Just when you wonder how he is doing, he shows up, calls from an unknown location or emails. We got a check in email on the 4th of July, full of well wishes and letting us know he is off on another adventure. It turns out his adventure and Coda (Jen Cadmus’ hubby) are the same! It’s a small world, but we are glad these two are safe and getting into some exercise shenanigan’s.  Special thoughts and prayers out to all who are protecting, serving and defending our...Read more

Royal Rumble Registration: HERE With the temperature in the 100’s, we have decided to program a skill based work/rest day. People loved rope climbing, so we want to start working that in as a skill – just like we have done with the handstands. If your hands lost some grip with the Toes to Bar workout on Tuesday, body pull on the adjustable bar or rings, jump up and hold on the rope for a 1-5 second hold or a seated foot lock on the box and stand. The foot lock and stand is a great way to master the scoop and stomp climbing method. Please wear appropriate clothing! Workout of the Day EMOM 20 – alternating minutes 1 rope climb, body pull on the adjustable bar or rings, jump up and hold on the rope for a 1-5 second hold or a seated foot lock on the box and stand...Read more